Rip Esselstyn's Blog

Summer days are heating up across the country. This cool customer packs a savory and sweet crunch with a tangy lime twist. Perfect for picnics and back yard barbecues – this colorful salad is packed with antioxidants and fun!

Get more recipes like this one in our free PLANTSTRONG Community.

 







Ingredients:

Ingredients:
1 medium yellow onion diced
3 stalks celery diced 
1 cup carrots diced
8 ounces crimini mushrooms sliced
1 cup wild and brown rice blend (Bob’s Red Mill)
1/2 cup green lentils
3 cups vegetable broth
3 cups unsweetened plant milk
4 cloves of garlic minced
2 tablespoons Dijon mustard
1 tablespoon low sodium tamari
3 teaspoons savory or thyme
2 teaspoons poultry seasoning
2 bay leaves
1 teaspoon fresh cracked black pepper

Directions:



Set aside for later: 
3 cups lacinato kale coarsely chopped
1/4 cup whole wheat flour
1 1/2 cups unsweetened plant milk

Then:

1. Add all ingredients to the instant pot – use the soup setting – 30 minutes – and allow to naturally release.

2. Remove bay leaves.

3. In a small saucepan slowly combine and whisk steadily: whole wheat flour and unsweetened plant milk.

4. Whisk flour and plant milk into a roux until thickened – remove from heat – stir into instant pot stew – then add  the kale. Close lid and let sit for 5 minutes. 

 

 

 

The post Creamy Wild Rice Mushroom Stew first appeared on PLANTSTRONG.

A satisfying and easy recipe for your busy family.

 






Five Ingredient Sweet Potato Curry in a Hurry

By Pam Kropf – aka Trailmomma

 

















I am a busy mom with two very active kids. For me, the pressure cooker has been a life saver in my busy full-time working soccer mom swim team world.

Set it and forget it with limited chopping is what I love most of all about this appliance. Here is an easy five ingredient meal that came together based on what I had left in my pantry. It was delicious, it was easy and it was fast!

Ingredients:

1 cup unsweetened almond milk or oat milk (or plant-milk of choice)

1 to 2 tablespoons of Thai Kitchen Red Curry Paste (found in most grocery stores)

1 can of chickpeas, rinsed and drained (or if you make your own as I do using my pressure cooker, 1.5 cups equals one can. I make a large batch of beans and I keep them in my freezer in 1.5 cup increments for recipes like these)

3 sweet potatoes, peeled and dice (I had two tiny ones and 1 large one – this may depend on how many people you are serving)

2 cups of kale leaves (I often add more than 2 cups because I love it)

Directions:

1. Place the plant-milk into the pressure cooker and add the Thai Kitchen Red Curry Paste. Using a whisk, stir until the curry is dissolved and no lumps are visible.

2. Then add the sweet potatoes, chickpeas and kale in that order.

3. Place the lid on the pressure cooker, turn the knob to sealing, press Manual and increase time to 8 minutes.

4. I let the pressure release naturally (full disclosure, I was mom’ing and I forgot). If you prefer, you can add the kale after everything cooks, stir it into the pot and add the lid for another minute or so to let the kale wilt.

Step 1

 
Step 2





 
Step 3





 
Enjoy!









 





 









Five Ingredient Sweet Potato Curry in a Hurry

By Pam Kropf – aka Trailmomma

 

















I am a busy mom with two very active kids. For me, the pressure cooker has been a life saver in my busy full-time working soccer mom swim team world.

Set it and forget it with limited chopping is what I love most of all about this appliance. Here is an easy five ingredient meal that came together based on what I had left in my pantry. It was delicious, it was easy and it was fast!

Ingredients:

1 cup unsweetened almond milk or oat milk (or plant-milk of choice)

1 to 2 tablespoons of Thai Kitchen Red Curry Paste (found in most grocery stores)

1 can of chickpeas, rinsed and drained (or if you make your own as I do using my pressure cooker, 1.5 cups equals one can. I make a large batch of beans and I keep them in my freezer in 1.5 cup increments for recipes like these)

3 sweet potatoes, peeled and dice (I had two tiny ones and 1 large one – this may depend on how many people you are serving)

2 cups of kale leaves (I often add more than 2 cups because I love it)

Directions:

1. Place the plant-milk into the pressure cooker and add the Thai Kitchen Red Curry Paste. Using a whisk, stir until the curry is dissolved and no lumps are visible.

2. Then add the sweet potatoes, chickpeas and kale in that order.

3. Place the lid on the pressure cooker, turn the knob to sealing, press Manual and increase time to 8 minutes.

4. I let the pressure release naturally (full disclosure, I was mom’ing and I forgot). If you prefer, you can add the kale after everything cooks, stir it into the pot and add the lid for another minute or so to let the kale wilt.

Step 1

 
Step 2





 
Step 3





 
Enjoy!









 





 

The post Five Ingredient Sweet Potato Curry in a Hurry first appeared on PLANTSTRONG.

As a young child, watching my folks pack up the tent, kayaks, and coolers in our Econoline van were the ingredients for a perfect camping getaway. 

As an adult, that same wanderlust has returned in a big way and, like many, I find myself itching to get away and escape into the woods for some hiking, reflection, and reconnection with nature. 

But one of the stress points for plantstrong campers hitting the trails is:

How do I continue to fuel my body properly when so much of what traditionally constitutes “camping food” revolves around such things as beef jerky and hot dogs?

And, even if you do go meat-free, so many vegetarian and vegan hiking snacks are rich in oil, sugar, and sodium. Sure, packing plantstrong food for a simple day hike is simple enough, but what if you’re camping for a few days and nights?

Fear not: There are several ways to do it … easily, deliciously, and certifiably PLANTSTRONG.

First, we recommend a few camping-friendly essentials from Amazon.

GSI Outdoors Fairshare Mug – Perfect for making Seven-Day Rescue bowlsLight My Fire Original BPA-Free Tritan Spork with Full-Sized Spoon, Fork, and Serrated Knife EdgeAOTU Portable Camping StoveMSR Alpine StowAway Pot – Perfect for boiling water or simmering oats, stew, and more

Next, you’ll want to order some dehydrated and freeze-dried ingredients from Harmony House Foods (order direct or find them on Amazon.com) – These light and portable ingredients are perfect for bowl and recipe building the PLANTSTRONG way. You can buy items individually or in a sampler pack. Sampler packs are fun because you get small packets of a variety of ingredients for plenty of tasty inventive combinations!

Once you’ve got your basic supplies, let’s head for the mountains and get cooking. 

 

Soup’s On! It doesn’t get much easier than a hearty bowl of Engine 2 Firehouse Chili, Thai Carrot Chickpea Stew, Indian Lentil Stew, or Creamy White Bean Chili on your camp stove, or cooked in a pot right over the fire pit. (Don’t forget to use only fire-proof cooking supplies.) No doubt, you’ll be the envy of the campground, especially if you toss these hearty soups over some leafy greens or rice. 

 

 

No Fridge? Don’t Fret. Try Cold Soaking.  Cold soaking is a staple amongst many long-distance backpackers thanks to its simplicity and ease. It eschews cooking over a flame for the simple use of good old-fashioned water to hydrate and prepare your food. Want a quick example and recipe? Let’s say it’s 4 p.m. and you’re about an hour out from dinner. Grab your container (emptied and cleaned plastic Talenti ice cream containers or peanut butter jars are particularly popular and easy), toss in some couscous, pine nuts, dehydrated vegetables, and dried apricots … add some seasoning (coriander and cinnamon anyone?), fill it to the top with water, seal it up and let it sit for about an hour.

 

 

When dinner time comes around, voila! It’s ready to go … soft, filling, and flavorful. (If you do insist on it being warm, you can still heat it up over a flame, but be sure to spring for a titanium container, which can double as a pot if needed.) 

PLANTSTRONG Pizza and Popcorn Night Under the Stars – How fun is it to cook up pizza right on the fire pit?! Our organic, whole grain, and oil-free PLANTSTRONG pizza crusts are made with whole wheat, naturally sweetened with a touch of maple syrup, and stone-baked for an authentic pizzeria taste – the perfect foundation for a PLANTSTRONG pizza. Top it with our Firehouse Chili, or even some of the dehydrated ingredients you brought and have heated up over boiling water. Onions, corn, tomatoes, spinach…the options are as numerous as the stars in the sky you’ll be admiring as you enjoy your piping hot creation.

After dinner, whether you’re settling in for a movie night or stories around the campfire, our whole-grain, unsalted, and oil-free PLANTSTRONG popcorn will satisfy any craving and have the kids shouting, “We want s’more PLANTSTRONG popcorn!” Need flavor inspiration? Here are five flavorful combinations for your popcorn treat. 

Breakfast of Camping Champions – A perfect day in nature starts with a great breakfast. We, of course, love Rip’s Big Bowl cereal, along with the new Multigrain Flakes- Date & Raisin Cereal topped with fresh or dehydrated berries, seeds, bananas, and more. Our desert-inspired PLANTSTRONG granolas also provide hearty sustenance all day for your favorite camping activities – kayaking, bird-watching, mountain biking, hiking, or even relaxing in that hammock with a great book.

 

Heading to the mountains for a camping trip doesn’t have to mean ditching your plantstrong plan. With a little pre-planning and creativity, you can build tasty meals that don’t require refrigeration and keep you fully fueled for your adventures. Whether you are hiking or simply enjoying being in the woods or on the beach, convenient plantstrong meals make camp life a lot easier.

See a few of our other favorite recipes below!

You can create your own meal ideas by adding dehydrated ingredients and spices to a zipper storage bag. You could also make a large quantity of one type of meal and store it in a different container if you don’t mind eating the same meal during your trip.

Cheezy Potatoes

5 tablespoons dehydrated potatoes2 tablespoons dehydrated onions2 tablespoons dehydrated carrots2 tablespoons dehydrated spinach1 tablespoon dehydrated celery1 tablespoon dehydrated jalapeños (optional)3 tablespoons nutritional yeast1 teaspoon garlic powder1 teaspoon smoked paprikadash of black pepper

Mango Oats or Multigrain Flakes

3/4 cup old-fashioned rolled oats or Multigrain Flake1/2 cup freeze-dried mango1 tablespoon flax meal1 teaspoon cinnamon1 handful of walnuts

Rip’s Big Bowl with Berries & Bananas

1 cup Rip’s Big Bowl Cereal1/2 cup freeze-dried raspberries1/4 cup freeze-dried bananas1/2 tablespoon cinnamon1 handful walnuts1 tablespoon flax meal

Banana Nut Polenta

1/2 cup fine grain polenta (corn meal)1 teaspoon cinnamon1/2 cup freeze-dried bananas1 handful of walnuts1 tablespoon flax meal

All of these meals can be made in one of two ways: add the dry ingredients to your fairshare mug or bowl and add boiling water, stir, cover and let sit for 10-15 minutes – or – add dry ingredients to the pot of boiling water, reduce heat and simmer for 5 -8 minutes, remove from heat, cover and let sit for 5 minutes. Then enjoy!

Make your outdoor camping adventure delicious, easy, and convenient. Check out our growing assortment of products in our PLANTSTRONG food line. We ship direct to your door and you can save 10% when you subscribe!

The post Heading Outdoors? Time for Some PLANTSTRONG Camping! first appeared on PLANTSTRONG.

Whether you are brand new to the lifestyle or are a plant-eating pro—these recipes are perfect for summer. Take one to share at a backyard gathering or make a double batch to have cool lunches all week long.  You can make each one with confidence. They’re all amazing!

Find more recipes, pro tips, and community support by joining our free PLANTSTRONG Community. Members also get discount access to live events, meal planning and coaching!

 

Ami’s Fearless Fennel Clementine Salad

 

BLT Salad

 

Roth’s Celery Salad

 

Rainbow Ribbon Salad

 

Rip’s Favorite Salad with Sweet Fire Dressing

 

Thai Watermelon Salad

 

Pineapple Quinoa Salad

 

Stone Fruit Fire Salad

 

For more recipes and free recipes, join our PLANTSTRONG Community!

The post 8 PLANTSTRONG Summer Salads first appeared on PLANTSTRONG.

For more than a decade, Rip Esselstyn traveled the country sharing the good news about switching to a PLANTSTRONG lifestyle. Men resisted more than women because so much of the masculine construct—the male identity—is tied to meat eating.

“But where will I get my protein?”, they would ask. Let’s tackle that myth right away.

There is no such thing as protein deficiency in the United States. How many people do you know who were hospitalized last year for protein deficiency? Zero! Now, how many people do you know who were hospitalized for heart disease, cancer, diabetes, or obesity-related ailments? Probably lots.

You do not need animal protein to build strong muscle. Don’t believe me? Ask the gorillas and the elephants who eat nothing but plants.

Now, let’s address the canary in the coal mine: erectile dysfunction.

Most men think that if you give up meat and animal protein, you’re suddenly going to lose your “Man Card.” Ironically, by going PLANTSTRONG, you’ll actually be stacking the deck in your favor.

What’s the best way to avoid an underperforming penis? Is it by downing handfuls of red meat? No! Is it by downing handfuls of blue pills? No! The best way to perform in bed is by downing handfuls of leafy green vegetables and whole plants.

A good erection is all about good blood flow and if your arteries are blocked, the amount of blood flowing through your body is reduced, meaning there isn’t enough to pick you up when you want to get down.

To help you understand why the artery to the penis tends to block up first and foremost, let’s take a look at the diameter of two arteries.

The coronary artery that flows to the heart is about 5 mm wide, or the size of a normal drinking straw.

The artery to the penis is a mere 1mm wide, or the size of a little coffee-stirring straw.

Which one do you think would clog up quicker? Makes you think, doesn’t it, guys?

If you’re ready to give it a try, what should you eat? Watch the video below for a quick tutorial on “What Rip Eats In A Day.”

Want to make the plant-based lifestyle delicious, easy, and convenient? Check out our growing assortment of products in our PLANTSTRONG food line. We ship direct to your door and you can save 10% when you subscribe!

The post Won’t I Lose My Man Card if I Stop Eating Meat? first appeared on PLANTSTRONG.

The keto diet, and others like it (Paleo, Atkins, South Beach), have become ubiquitous in our diet culture because of their rapid weight-loss effects. Unfortunately, that weight loss has come at a major cost, and that cost is our overall health. Not only are we not getting thinner as a society, but we’re also definitely not getting any healthier.

Consuming a high-protein, high-fat diet that is overloaded with saturated fats, oils, acid, and cholesterol, is a physiological parlor trick, as Dr. Michael Klaper says.

People are trading years of vibrant life for pounds on a scale, which is not a trade you should be willing to make. 

Dr. Michael Klaper

In addition, high protein diets increase your risk of cancers, bone damage, including osteoporosis, and kidney diseases.

Yes, humans are designed to eat clean protein and healthy fats, BUT we are also designed to eat a diet rich in wholesome, unprocessed carbohydrates as our primary fuel source. Our brains run on carbs!  

Here’s a simple truth: Plants have protein, they have plenty of it, and it’s 100 percent healthy!

Rip Esselstyn, excerpt from the engine2 seven-day rescue diet

 

Watch the video to learn why we veto keto — and you should too!

 

Ready to fire up the grill? Download our annual Summer Grilling Guide! It’s free, includes eight recipes, a $10 voucher when you spend $50 at PLANTSTRONG Foods, and a free 14-day trial of our Meal Planner! It’s all inside the guide.

 

The post Why We Veto the Keto Diet…and You Should Too! first appeared on PLANTSTRONG.

The post Summer Grilling Guide first appeared on PLANTSTRONG.

47% of American Adults Have High Blood Pressure

Let’s take a few minutes to discuss the implications of that staggering statistic.

When you get your blood pressure taken at the doctor’s office, you’ll get two numbers back. The first number is your systolic blood pressure, meaning the pressure in your arteries when your heart is actively pumping blood. The second number, diastolic blood pressure, is the pressure in your arteries when your heart is resting between beats.

Ideally, according to the American Heart Association, we should have a blood pressure below 120/80.

Someone is considered to have high blood pressure if his or her reading is more than 140/90, although there is probably damage being done below this threshold.

High blood pressure, also called hypertension, is known as a “silent killer” because in most cases it has no symptoms.

People with elevated blood pressure are straining their hearts by making them work harder to move blood around. Their hearts sweat and pound and gasp away, but they’re none the wiser. For this reason, the Global Burden of Disease Study, which involved more than 300 institutions in 50 countries, concluded that high blood pressure is the number-one world-wide risk factor for death, resulting in fatal heart attacks, strokes, and other catastrophic organ failures.

But, there is GOOD NEWS: Ingesting less sodium takes a lot of pressure off your body. 

The basic problem with salt is that it encourages fluid retention in the body. Normally, your kidneys deploy a precise balance of potassium and sodium to remove extra water from the blood. But when you consume too much salt, this fragile sodium–potassium balance is shot to hell.

As a result, your kidneys remove less water from your system. This puts damaging pressure on blood vessels in your kidneys, and your arteries bulge to accommodate the extra fluid. Tiny muscles in your arteries beef up in an attempt to support the extra pressure, but this only makes the blood passageways smaller—which both increases blood pressure and contributes to plaque buildup.

Like a water main busting under too much pressure, your arteries too can burst suddenly without warning. Hopefully, this insight helps you understand why doctors recommend a low sodium diet when your blood pressure creeps up.

  But what’s “low sodium,” really?

We recommend, over the course of a day, keeping your sodium intake around a 1:1 ratio (milligrams to calories per serving), with the goal of consuming less than 1,500 mg of sodium per day.

To put that in perspective, one teaspoon of salt is 2,300 mg of sodium.

If you read a label and the sodium is elevated, but it’s otherwise a whole grain, oil-free, plant-based product? Balance out the sodium by adding lots of unsalted vegetables, potatoes, and fruit to your meal.

 

We care about your blood pressure at PLANTSTRONG Foods and we are on a mission to show it’s possible to make delicious and satisfying products without piling on heaps of salt. We encourage you to compare our sodium levels to comparable brands—and see if we pass the salt test! 

For more on sodium and how it affects our blood pressure, listen or watch Rip’s interview with Michael Jacobson, author of Salt: The Good, The Bad, And The Truth.

 

 

The post Hypertension – A Silent Killer first appeared on PLANTSTRONG.

Let’s call it like it is. Cheese is Dairy Crack.

“I just can’t live without my cheese,” you say. It is one of the most common struggles people have when going PLANTSTRONG.

Here’s the thing. It’s not your fault.

The reason why it’s so darn addicting? Cheese is full of casein, a protein found in all dairy products. When you eat it, casein releases casomorphins, which are opioids that happen to be stronger than morphine. It’s a real addiction.

Cheese is also one of the most concentrated sources of calories, saturated fat, sodium, and cholesterol which means your brain floods with dopamine and lights up like a Christmas tree when you eat it.

Milk is specifically designed to help a baby—whether it’s a calf or a human—grow as fast as possible. And since cheese is simply concentrated milk—it, too, is packed with growth hormones and sex steroid hormones like estrogen. As a result, the negative effects of dairy products on the body only become worse with age.

Think about this: When you’ve stopped growing, what do you think all those concentrated growth hormones in cheese help to grow? Cancerous tumors.

Other fun facts:

Cheese is one of the top 10 contributors of sodium to our diets. Approximately 3.8% of our salt intake comes from cheese.What’s the number one source of saturated fat in the Standard American Diet? It’s not meat or eggs. It’s cheese. It’s more than 80 percent fat—and 70 percent saturated.

Isn’t dairy good for your bones? No. It isn’t.

When consumed, animal products create an acidic environment in the bloodstream. In response, the body leeches calcium from the bones in order to neutralize the acid. Consumption of dairy products, especially those which are low- or non-fat (meaning they have a higher percentage of protein), can therefore lead to lower levels of calcium in the body.

One set of studies published by The BMJ analyzing 100,000 people for two decades suggested that consuming dairy can actually increase the rates of bone and hip fractures, which might explain why some of the highest rates of osteoporosis are found in the countries with the highest rates of dairy consumption.

Americans consume more calcium from dairy products than any other nation and yet we have the highest incidence of osteoporosis. Something must give, and it turns out to be your bones.

When you break up with cheese and see it for what it truly is, its siren song disappears. You notice all the commercials trying to trigger you with close-up shots of ooey-gooey melted meat with hefty hormones. Gross.

Like other addictive substances, breaking up with cheese is difficult. Read more about milk and cheese in Rip’s book, The Engine 2 Seven-Day Rescue Diet, or watch the video below where Rip explains how just one or two ounces of cheese can have devastating effects on your long-term health.

Want to take the leap and give up cheese for a week? Take the free PLANTSTRONG Seven-Day Challenge. We have a library of videos, an overview of what it means to live a whole food, plant-based lifestyle, a bunch of recipes, and friendly support from folks just like you. It’s all waiting for you inside our private community. Invite a friend, take the challenge, and finally stop worshipping at the church of cheese!

The post Why Do I Have to Give Up Cheese? It’s So Hard! first appeared on PLANTSTRONG.

Whether you are brand new to the lifestyle or are a plant-eating pro—these recipes are in the PLANTSTRONG Hall of Fame and are consistently ranked the highest in our community. You can make each one with confidence. They’re all amazing!

 

Find more recipes, pro tips, and community support by joining our free PLANTSTRONG Community. Members also get discount access to live events, meal planning and coaching!

 

Rockin’ Reuben on Rye

 

Creamy Wild Rice Mushroom Stew

 

Berry Oat Bake

 

Cheezy Chickpeas

 

Migas Especiales

 

Grandpa’s Eat Loaf and Mommy’s Mushroom Gravy

 

Rip’s Sweet Potato Bowl

 

PLANTSTRONG Burgers

 

Cauliflower Pot Roast

 

Mac and Not Cheese

 

Banging Bok Choy Noodle Soup

 

Raise the Roof Lasagna

 

Mushroom Fajitas

 

B-B-B Pizza

For more recipes and free recipes, join our PLANTSTRONG Community!

The post The PLANTSTRONG All Star Recipe Collection first appeared on PLANTSTRONG.